How to Lose 10 Pounds

Often people are not really overweight but instead are just looking at how to lose 10 pounds that have been hanging around for a few weeks or even a few years that they do not know how to get rid of.

Well I have a few ideas on how to lose 10 pounds now and fast that should get you on the right track.

How to Lose 10 Pounds

how to lose 10 pounds1. When trying to lose weight it comes down to energy in and energy out. There is no real way around this. To lose 10 pounds you need to burn 35000 calories more than you take in. The math doesn’t lie and you can’t lie to a scale either.

2. Most of our body is water and because of this there is water retention. Your body combats what is throwing off electrolytes or stress or other factors and it will naturally retain water.

3. Fat is high in calories. High water foods are low in calories. In order to change that input output ratio you need to raise the amount of low calorie density foods and lower the amount of high caloric density foods. so eat less red meat and fatty deep fried food and eat more fruits and veggies which are high in water content and nutrients.

4. All Weight loss comes with a reason. What is the reason that you want to lose the ? When you are hungry and drive by a McDonalds or KFC and just want to do drive thru what is going to stop you? Certainly not losing .

Pulling this all together

So how do you pull all of this together? how can you lose 10 pounds?

When you want to know how to lose weight it comes down to planning.

Plan to drink a lot more water, it will make you pee more often but will also clean you out and give you move energy.

You also have to get more exercise and by exercise I mean try to get one hour of exercise of any kind in a day.

This needs to be exercise that you like and not exercise that just feels like work as that will not be sustainable.

As far as eating goes you will need to get back to those core eating habits of eating fruit and vegetables and reducing the amount of heavy carbs like rice and potatoes and make sure to eat often.

Eating smaller meals more often will keep that metabolism up for you.

Here are more Lose 10 pounds tips

  1. Eat all your food in 5 or 6 meals a day instead of three
  2. Cut back on your White carbs (rice, potatoes, pasta) and substitute with vegetables, which are higher in water and nutrients anyway
  3. Exercise first thing in the morning by walking or light jogging or even biking for 30 to 45 minutes
  4. Drink water from morning until night to stave off those urges to eat more food and to keep your metabolism up
  5. Eat all your food in those 5 or 6 meals before 7:30 at night so that you are not going to sleep on a full stomach

Why Do you Want to Lose 10 Pounds?

Finally if you want to know the real secret of how to lose 10 pounds you need to worry about why you are trying to lose weight. On those days where it is really tough to diet or exercise or make good decisions then you need to be very clear what the heck this weight loss sacrifice is for.

  • Is it going to make you more healthy, losing 10 pounds will make you a lot healthier.
  • Or do you want to fit into smaller clothes?
  • Or is it a goal to prove that you are in control of yourself?

All of these reasons and more are important. Write you reasons down and post them up everywhere. Make sure that you never forget the WHY of how to lose 10 pounds.

So now you know what I know about how to lose 10 pounds the rest is up to you to plan, eat, drink, exercise and follow through on your goal.

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Comments

  1. Michele says

    I believe that fitness is the best way to lose healthily. What I also find very important is keeping yourself motivated and energized. When your body is ready for tough workouts your training sessions would be much more effective. I am taking pre-workout supplement – Navy Seal Formula, and I never miss my workouts, even after the hardest working day. My body is nutured naturally and effectively. As a result, I am in great shape.

  2. says

    An impressive share! I’ve just forwarded this onto a co-worker who had been conducting a little research on this. And he actually bought me dinner because I discovered it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanx for spending time to talk about this subject here on your web page.

    • fitness guy says

      I am really glad that you found value in the article. I try to put a lot of actionable articles on the site :)

  3. Alyssa says

    Hi, im 13 5″1 and im currently 123 pounds. I want to be in the 105-110 area. So that’s 13-18 pounds! I just really need an opinion on what you think would be okay for me. Please choose inbetween the choices. My beverage is mostly water and sometimes juices, i never drink soda. My breakfast, lunch and dinner eating habits are very good. I plan out what im going to eat, and my mom is a very healthy chef. (other than an occasional take-out) The big thing for me is snacking, i am a disgusting snacker and I hate it. I dance 2 hours weekly on Wednesday’s and Thursday’s (1 hr each) And I cheer for a total of 6 hours a week. I would be perfectly healthy if I had better snacking habits. I look right past the fruits and veggies ever day after school and go straight to the chips and sweets. On the days I dont have dance or cheer there is zero excersice in my day unless I have gym. (tues,wed,fri) Thank you for reading and I would love some replys.

  4. Yvette says

    I know whenever I start a new workout plan I typically first start off with a cleanser. Every 6 months I take a good cleanser because of all the bad foods I consume at times. You can try a CleanStart from Nature’s Sunshine you will probably drop a few more pounds than you would have just with your work out and eating healthier. You’ll also feel better. :) http://www.naturessunshine.com?actid=2021950

  5. Khyle says

    Thank you!!! It helps me lose some . This also taught me to wake up early cuz’ it’s freaking hot here in UAE. And also, All I want is a belly flat, I am already contented of my legs and arms cuz’ I’m a volleyball player.

    P.S. @khylevelez <– It's my twitter! Please follow me! THANK YOU!!!

  6. Anna says

    Hi, I’m 15 years old and weigh about 104 pounds which would be great if I wasn’t 4’10. Because I’m so short all the i gain goes to my stomach, but i have improved. Over the past couple years I’ve been exercising but not really on a strict plan, but i still have a couple pounds on my stomach that i just cannot get rid. The last 2 months I’ve been eating healthier working out almost everyday and going to the gym. Anything else i can do to speed up the process before school starts. I just want my stomach to be flat. I would appreciate some advice. :)

  7. Amy says

    hi! im 5’1 and im 16 years old, i work out alot and i try not to weigh myself because i kind of gain a little muscle mass but last time i checked i was around 116 or 117 but i have a slight belly fat and i just need a few pounds to shave those off but its so hard considering that im also on my set point. I drink water as my only beverage and exercise mostly during the afternoon and the night but i do sometimes work out in the morning. Im very good in doing all types of push ups but i also want tips to have sleek, toner arms. Ive lost but its really hard for me now and my schedule is very hectic too and since im in summer vacation i want to lose those last pounds, any suggestions? thanks

  8. Megan says

    Hi Ya, im 14 years old and i’m 5’1 138lbs… I wanna lose ten more pounds.. as you know when your short just a pound makes you look bigger than you really are.. .and tips or ideas?

  9. jena says

    I am 12 years old I am about 5’2 and I have a tiny bit of belly fat and my wieght is 120Ilbs. I know I shoudnt be worrying about my at this age but I am cheerleader so I really have to I dont want to be a fat cheerleader you know. I never eat junk food maybe once a month I drink water before and after every meal and I have about 30 minutes of working out every day expect for mondays and wednesdays when I have 2 and 1/2 hours of cheer what other stuff can I do?

    • Chloe says

      You’re 12… Dont worry about your now. Go to the park with your friends or your dog. All you really need to do is go out and have fun more.

  10. charlene says

    hi guys. need help. i’m 16 years old yet i weigh 59 kg and my height is only 4’9″. i really don’t mind if i’m fat. but i’m going to be in college next month and all my friends(btw all of my friends were chubby like me) loss . and my mother always compare me to them and slowly i realized i’m not living a healthy life. i really wanted to be a police officer but my height is not enough. the required height is 5’2″ for the girls. they told me i need to lose to gain height. i’ve been minimizing my food for two weeks and drink water always and do some dancing in 10 minutes everyday yet my didn’t changed. God Speed!

  11. Abby says

    I am a 16 year old and I weigh 160 pounds.. I dont look like I weigh 160 but I do. My parents said that I just have a lot of muscles. But I dont like my legs and I dont know how to loose from my legs. I need help to do it. I am very insecure about them. I have massive calves and I think they are disgusting. I need helpful hints.

    • jay says

      hey hunnie i just like u and uesed to be very active in school in my last years of high school i gain 30 pounds witch put me on the cubby side about a year ago i strved and staved my self and lost 50 i look good but i was so hungrey all the time it made me be angrey and i always was mad , i went to cuba the sping with my new body ( at a 160 pounds ) and meet my now soon to be husband ,, guess what he told me that the thing that made him so attacted to me was the fact thahad curves and a strong structure you do tooo ware it with pride and the most . i have the full thighs to and i am not scared to let ppl know that i am pound to show i am heathly , i keept the off by eating heathly and useing common sence , but i feel better ,not so crazy lol.. so dont let anyone bring you down , life is to short to hate your self !!!..healthy is beauty !!

  12. says

    Elizabeth Claire Finnegan:
    I need some direction on why Im not losing . Serious answers only please and also please READ my entire entry if you do answer so you know if your advice reflects what I’ve said.
    3 months ago I decided to do I diet overhaul. I had been skinny all my life but in the last 3 years gained 20-25lbs bc of eating junk and not being active enough. So, I decided to knock it out and really change everything. I am 30 years old and 5’5 148lbs. Im normally in the 120s or 115’s and maintained that very easily. Ive never gained before. But its not working and I cant figure out why. I welcome any advice.

    Heres what Ive done:
    1. I completely cut out junk food. I used to eat lots of candy,cookies, processed refined sugar daily. The only time I have sweets now is maybe once per week and it’s a couple of bites, very limited & rare.
    2. I quit caffeine. No more starbucks or diet coke, I started buying Truvia pop at Whole Foods which has zero cals and no chemicas. But I mostly drink spring water, at least 100 oz/day. If I have Truvia pop it’s a few times a week. I also drink almost no juice, and if I do it’s less than a serving of full pulp OJ (for the ruffage) a few times a week at most.
    3) I started eating breakfast everyday. I do a serving or 2 of steal cut oatmeal (no sugar), with a bit of almond milk and organic berries. This keeps me full until mid to late afternoon, then I have another meal. Maybe a couple egg whites w a yoke, a slice of cheese, some raw or steamed veggies (kale+tomato) all on ezekial bread or high protein/high fiber natural multigrain bread (basically an egg sandwhich). If I dont eat eggs I may eat a serving of tofu for protein. or a serving of lentils. I am eating no sugar, no added sugar etc. Although when I make the tofu I do add a bit of organic oil, less than a serving. However, everything else I am eating is very low in fat so 100cals of olive oil once in a while doesnt seem like my problem. I also do not over eat ever. My appetite is pretty small
    Overall I’m probably consuming about 1200 calories on days I am not active, and probably about 1500 on days I am active, like Id throw in an organic apple with almond butter here or there, or a handfull of kashi . I do count calories and I do NOT snack. I am reporting everything fully here.
    I do light-medium exercise, via powerwalking, yoga, etc. Although I admit, I’m not a cardio/gym rat, I notice when I do super intense cardio it does increase my appetite a lot so I choose lower impact exercises.
    Also, I’ve been eating less animal meat bc I was eating a ton of it before and it was making me kind of sick. So please dont suggest paleo or Atkins, I’ve done both by the book and bc I am a slow oxidizer naturally, those diets do not work for me. I promise. Ive tried it all. Also I do not consume alcohol but I never have.
    what am I doing wrong? I watch these loss shows and I’ve noticed they eat so much worse than I do, even the ones who have about the same amount to lose. I eat no processed food, no fast food, nothing

    • Selena says

      Well the 17 day diet book does wrk I went y the book and in 17 days you can lose 15 lbs.!!! You lose about 5 a week 1 a day it works perfect hope this helps it is exspensive but helpful :)

    • Alyssa says

      Elizabeth,
      not to scare you or anything, but have you mentioned this to your doctor? 25lbs in 3 years seems pretty significant- I would start out by checking your thyroid and ruling out any potential heath factors.

      Once cleared, I would keep a food journal. Myfitnesspal.com is a wonderful tool, they have everything in their database and it’s very user-friendly. You said that you “probably eat around 1200 calories a day”. Even if you think you’re good at estimating, you may be farther off than you think. Try it, track it, and see if it helps.

      I would cut out soda entirely, as there is no nutritional benefit. Save it for parties and special occasions ( or for those of us who drink- to mix with some alcohol :) ). Have some green tea if you’re sick of water (some studies say it burns belly fat- don’t buy into that too much). There is also no reason to cut out coffee (black or skim milk only) or tea, unless you have a caffeine intolerance. These drinks won’t hurt you if your trying to lose if you drink them in moderation.

      You said when you weighed less you were eating more protein.. Your body burns more calories when it’s processing protein over carbs, so if you switched from protein to carbs, that could be a factor.

      Probably nothing you didn’t already know, but I would say definitely try a food journal and you may be surprised how many calories you are actually eating.
      And remember.. the didn’t show up overnight (3 years) it will not go away overnight either..
      A

  13. Sami Joe says

    So I’m around 5’5 and 125 pounds. I’m 16 years old and looking in the mirror is like watching a horror movie for me. At the beging of my 10th grade year i weighed 145, then my matavilism (forgive my spelling) changed and I dropped 15 pounds. Recently I’ve started running and now here I am at 125. But I don’t look good. I hate my body. I want to around 105-115. Everyone I talk to tells me I don’t need to lose , that I look good the way I am, but honestly I don’t care what they think, because I’m notto the point to where I think I look good. Good for you if you think I look good, but for personal satisfaction, I have to believe I’m skinny. I don’t believe I’m skinny yet, so any tips to get me healthy and skinny? Thank you for your time and help. :)

  14. kacey says

    OK people so here’s my story. I’m 4’11 and used to weigh 108. Now I can already see most rolling their eyes!! I have extremely small bones that of a child so 5lbs makes a huge difference on me. I started a low fat, low Carb diet with no sugar nothing white (breads, pasta, etc) lots of whole grains, vegatables and fruit. I bike at least 3 days a week and got the whole family included to make it fun and keeps us all healthy. I do beach body which is a 10 minute workout with mixes of cardio, training yoga etc. You can do one 10 min workout and build from there. Everybody can do a 10 min workout! The first week I only lost two pounds per the scale and almost gave up but it was my view that was wrong. Use those cute pants in your closet that you love but could never fit into because they were too tight or muffin top lol. They will change your view the scale blurs your vision! Eat simple oats in the morning with fruit or eggs, eat a snack fruit or yogart, then lunch salad with turkey or chicken, tuna then another snack, dinner with whole grain pasta or brown rice lots of vegatables (I use to hate anything green, find what you like) then another snack if you like. Plain popcorn is a great snack! Don’t count calories, weigh yourself or listen to anyone else. Eat healthy, move your body at least 3 times a week and drop the sugar and drink water and you will notice a huge difference! Don’t think of it as a diet think of it as a lifestyle. Ever see a picture of a fat cave man? They ate lean protein, fruit, vegatables, and water, nothing processed. Americans weren’t fat until they introduced processed foods ie. White bread, pasta and junk food. It does take will power but isn’t impossible. You can have a cheat meal each week I have mine every Friday with the weekly family dinner. Hope this helps I’m now 104 and its been 2 or 3 weeks. Be realistic and have fun set your mind straight first :-)

  15. Katri says

    Hi my name is Katri and I’m 12. My is 105 ibs and 5’3. I need to lose 10 ibs. If I eat healthy and burn 500 calories a day, is that enough? And I don’t eat sweets or junk food. But i just wanna be thinner!

    • Emily says

      You’re 12..God knows how many people would want to weigh that much at 20(But even that seems a bit under). You dont need to lose anything. You dont even need to be worrying about it. If you must though, just focus on getting stronger…plus your going through an adolescent stage..its going to flucuate and change a hell a lot more in years to come. Youre just at the beginning. Just remember to eat right and excersize and get enough sleep…thats all you need at this point.

    • Sami Joe says

      Okay, A. you are 12. When I was 12 i weighed 100 pounds even. I was not healthy and i think back to that, I looked disgusting. I’m 16 now and 125, my goal is to be, at the most, 115. But if you are healthy you’ll look good, to an extent of your loss. Maybe lose 5 pounds. At 12 don’t worry about being fat, but focus on being healthy, that will get you to where you want to be.
      B, when you grow up, you’re going to gain , there is nothing to change that, just eat right and exercise. You’ll look good and be thinner :) think healthy :)

    • Selena says

      I’m 11 and 104 I wanna lose 10 lbs I do have be lly fat and I hate it but you should be about 95 to 100 lbs but your taller I realized so you can weigh just more than shorter ppl I am only 4’9 so I have to weigh less to look slimmer my friends are mostly taller than me they weigh about 111 and 112 and are super skinny and do sports but sports aren’t my thing I’m not the best kicker or runner I walk and jog somewhat around my neighborhood and i sometimes eat what I’m not supposed to but my cousin stopped all sodas and all sugars and eats veggies fruits and watches her intake I’m starting that diet she lost about 20 -30 lbs and is really small now she is active and doesn’t run but keep a good excersixe everyday so just do what she did and you should lose really fast :) hope this helps

  16. David says

    im 19 years old im 5’6″ and i currently weigh between 155-157. about a month or 2 back i used to weigh between 144-150. my previous was the i was very comfortable with and now i have gained a few pounds over the past few weeks. so i want to try to lose about 10 pounds. i know i have gaind some muscle but i can feel i have gained some fat. my freinds and family kkep telling me i look great but i want to lose those few pounds so im gonna try to follow the directions above and hopefully i will lose a few pounds so i can feel better about myself!!!

  17. Cassy says

    Im seein g a lot of 128 and 6feet yeah i dont think you need to lose anything my goal of my entire life has been to be around 130 and i am 5″7 i also just had a baby about 11 months ago i hate how my fluctuates from 139 to 143 -___- its really pissing me off not only that i also have some major constipation issues!!! i never had them until i had my daughter UGH anyways i think that i will try the 6 small meals a day with fruits n vegeis and see how that works for me ive used hydroycut max for women and omg that worked wonders! but i hadnt used it in a while due to low blood pressure so i have another dr appointment and see how it goes and then ill try to use it again ive also been using the 30 day shred a workour video created by jillian michaels and the resultsm are awesome and ive never felt more in shape in my entire life right now im using her detox and cleanse or at least trying to give it a shot to get rid of all the waste that i have stored up and its starting to work too but i definatle will try the fruits n vege thing im definately saving this page

  18. says

    Hi, My name is Carly, I am 15 years old, I believe I am 6’1 (not sure though) and I weigh 128 pounds. I really would like to drop a few pounds and have a nice stomach. My sides of my stomach are a little bit chubby, I think their called love handles and I really want those gone too. I do side crunches with 5 pound s but I also have slight skoliosis which causes one side of my hip to be slightly higher than the other. I am not sure if because of that I wont be able to loose it and if i continue doing the crunches if it will help tremendously on loosing my sides? I am eating smaller portions but the thing is, my school is filled with fried food and I am not sure what I should eat. I was thinking about maybe cold cut sandwhiches would be a better choice. I also drink lots of water.

    Please help, It really means alot

    • Kate says

      You sound like you’re a great and in good shape already. Have you ever tried kettlebell kickboxing? I recommend that for love handles. You will begin to move your abs and core in different ways than if you just do side crunches. Just doing high to low planks will also help a lot in that department.

    • KelH says

      You sound like you have a similar body type to mine. I actually have the same exact issue with one hip being higher! Light cardio like kickboxing, running, etc should help slim down your side areas. Strength training like standing ab crunches is great too. Have you ever thought of dance classes, like ballet or hip hop? Honestly, looking back on my body as a 15 year old (I’m now 24)…I would say that you are still developing and have nothing to worry about. The best advice I can give you is to eat clean food (fruit, veg, lean protein) and find some form of exercise that doesn’t feel like you are working out. Find something you enjoy, so that you can make it a lifelong habit. I really like hiking, walking, climbing, biking, etc. Pack your lunch for school!!!

  19. says

    hello there! I’ve been working out for 1-2 hours every day for two weeks which consists of biking/ running, 150 sit-ups, 120 push-ups, and some i don’t know the’re names plus i avoided sodas and chocolates and rice but still, I think I haven’t lose yet! :-( What else should i do? i need to lose at most 20 pounds. PLS HELP! :-)

  20. Steph says

    Right now i weigh 129lbs and am in boxing. Im pretty skinny but i have to go down to 119lbs to fight in that class. muscle weighs more than fat so idk what i should do or eat. Will running help a lot? I have to run anyways for cardio

  21. Amy says

    Hi,

    My name is Amy im 13 and weigh 139lbs. I want to weigh less because i am a dancer and i really love ballet. I know i am not over but i sure do look like it because i have large breasts and huge thighs. No one in my family looked like this at 13, so i know it is not my heritage. I don’t know what to do because i dance for 3-4 hours every day every week. Can you give me some advice so i can slim down like 20 lbs???

    • Patty says

      Make all snacks but one a week a fruit or a veggie snack. Don’t forget to do some sort of exercise and stretching on days when you don’t have dance. Other then that just keep your head up. As you continue to grow everything will sort itself out. I had the same problem when I was 12-15 and just by being active everyday helps. Don’t think too much about your , it is purely a number. Think about being healthy and happy. If you think it is a true problem see your doctor as he/she will know more about your situation and can provide a better plan for your health.

  22. Amy says

    Hi,

    Im 13 years old and weigh 139lbs but i really want to weigh less. I know im not fat but I’m a dancer so compared to everyone else im huge.I dance seven days a week for 3-4 hours a day so i can’t really exercise more. I can’t do the partnering sections with guys because im to heavy. Can you please help me slim down so i can be partnered.

  23. says

    hi im 11 yrs old i measure 5 feet and 2 inches i weigh 130 – 134 i change everyday dunno y though
    im really tryin 2 lose any advice?

    • mahnoor says

      Hi girls,
      I totally understand. Unfortunately when self image is the most important, we are most likely to be over . I think it comes from eating habits instilled by our parents and being in the process of figuring out what we really need to do. Here is what i learned. I was very over as a chhild and teen ager. Had to put up with a lot. But as i grew older, i became more and more busy. Specially when i started working. Fill up your day. Join sport activities. Going to gym is boring. Playing is fun. if you are part of a team you have to show up or you will let down your team. If you can, find a job which is NOT around food. Then you can pay for the lovely clothes you can wear after you have lost . Dont stop eating. We need our energy specially if we are going to be active. Cut down all sweets and fried food. Dont worry about carbs and protiens and antioxidents. Ask any doctor and they will tell you the same. Good luck!

      • Patty says

        Love your response! Girls need to remember that muscle weighs more then fat, and is just a number too.

    • Sami Joe says

      Changing around five pounds everyday is normal, your varies, so don’t worry about that. It’s completely normal.

  24. biggy says

    i am 15 6 foot 1 and 13 stones, i know i am big and therefore weigh more but i resently put on that extra stone and i have a big bell how can i loose it to about 11 stone?

  25. Annoymous says

    Hi
    I am 15 years old and i weigh approx 126 pounds. I think i look fat because my thighs are massive compared to others and the front of my stomach is flabby. I want to get to my goal of 8 stone 10 but don’t know how as i exercise 5 days a week and eat healthy but don’t know what i am doing wrong.
    CAN YOU PLEASE HELP ME????

    • lee kirkwood says

      the way to loss is to limit sugars and carbonation. Natural sugar as in fresh fruit is ok but I limited it to 13 or 13 grams a day. I lost 178 pounds doing this. Carbonation was the hard one for me and after a few years I broke down and bought a six pack of diet orange and gained ten pounds but lost it within a week of not drinking carbonation. I am a firm believer in this and repeated the process one more time to make sure, same results. Just my experience.

  26. Reshma says

    Hey Guys,
    I am 16 years old and currently, I am 156 pounds and I want to lose fast. The thing is that I do not have much fat around my belly….. but I am confused as to why I weigh so much….. pls help…..

    • Kittyify says

      First off, if you are tall then that is a big factor. Bone, especially calcium rich healthy bone, has . Secondly you need to look at how fit you are. There is this misconception that should be in a certain range, but if you are more fit than the average person of your height and age, then you probably have some muscle mass, which weighs more than fat layers do, especially if you have leg muscle. Remember your BMI, especially as a girl. You want to aim for a BMI of 18-24, 20-22 being ideal because some of that natural body fat is necessary to manage things like our cycle and hormones. A low BMI can be an indicator of being under or having low bone density (calcium, calcium, calcium). If your BMI is a little high, remember lean muscle will throw off your BMI just like it does your .

      You would need to cut out 3500 calories a week, aka 500 calories a day for 7 days, to lose 1 pound. It’s simple math. That is the healthy and best way to do it. Your metabolism will adjust and start giving you a better rate. If you eat a lot of salty foods, you may be having a lot of water retention , so drink lots of water. And eat a good healthy breakfast! Oatmeal or a low sugar cereal (anything under 8g of sugar is best – I like Special K Blueberry and Honey Bunches of Oats w/ Almonds) to jumpstart your metabolism in the morning. That’s why it’s the most important meal of the day.

      I know 1 pound a week doesn’t sound like much, but your body will adjust better to keep the off. I have had 2 children and I can always get back to my pre-pregnancy by this method without any diet pills or extreme diet plans this way.

  27. Bobby says

    As a 5’8″, 170 lbs physically active 35 year old man in relatively great shape I came to this site to gain further knowledge but not for a moment was I ever expecting to find any, let alone this many, young people, most under the age of 15, making pleas for help in the comment section, worrying about their .

    While it saddens me that we as adults have let our youth down and have failed to educate them on the value of self worth and healthy lifestyle habits I feel compelled to help in whatever way I can, so with that in mind I compiled a few simple exercises to lead many of these young people down the path of a healthy and active lifestyle. Best of luck in your endeavors and I hope you all find this helpful.

    Any young people under the age of 16 reading this I want you to know that the idea of lifting is not for you. At this age you don’t want to risk straining, over exerting or tearing something that could lead to you suffering from long term health issue. Weights, especially any s above 30 pounds are just WAY TOO heavy.

    Instead, work out every other day doing the following:
    Push ups – 3 sets of 10 (or as many as you can)
    Crunches – 3 sets of 10 (or as many as you can)
    Pull ups – 3 sets of 10 (or as many as you can)
    Dips – 3 sets of 10 (or as many as you can)
    Broad jumps – 3 sets of 10 (or as many as you can)
    Skipping – continuously for 3 mins (or as long as you can)
    Front Plank – 3 sets holding hold for 15 to 20 seconds (or as many as you can)
    Side Plank – 3 sets holding hold for 15 to 20 seconds (or as many as you can)
    Lunges (without s) – 3 sets of about 30 to 50 paces (or as many as you can)
    Squats (without s) – 3 sets of 30 (or as many as you can)

    In the midst of all of this you should be resting for 30 seconds to a minute between each set and having small sips of water during this time, as drinking too much at once will result in you getting a cramp and not being able to complete the rest of the exercises.

    And make sure you get in a 30 to 60 mins. of cardio DAILY (or as long as you can). Of course the most fun way to get the heart pumpin’ is by playing sports/ games (soccer, basketball, tag, an adventurous bike ride) with some friends, so don’t struggle alone. When friends are involved they help make work seem like play and provide the necessary encouragement on days you really don’t feel like doing anything at all.

    If you don’t know what some of the exercises I suggested above look like, simply Google them and you’ll find examples galore.

    Finally eat healthy high protein, high fiber meals regularly and lots of water, but most importantly only do what you are physically capable of doing, or until a specific exercise is no longer a challenge for you. At that point you just increase the number of sets. Remember, you have to learn to crawl before you learn to walk, so to speak, so don’t stress your body. And PLEASE, PLEASE, PLEASE do not use any s while doing any of these activities. As well, ONLY work out every other day. Your body NEEDS time to rest. Like I said before, any professional body builder will tell you that and they lift s for a living.

    Best of luck to all the young people who come across this posting. Oh and don’t forget, with the average life span lasting about 74 years, you have a whole lot of time ahead of you to worry about things like how much you weigh, so just enjoy your youth old because you’re only young once.

    Take care!

  28. Lexie says

    Hi, my name is Lexie, i am 11 years old and im 5’2 and weigh 102 pounds, everyone tells me i am not fat, but i feel like it. All my friends are super skinny and im not. I also love abercrombie clothes and i cant fit into my reagular size in other stores. Please help me loose 10-12 pounds at least in time for summer!

    • Kittyify says

      Okay, you need to rethink this. Different stores have different sizes…it’s called marketing. One store decides they are going to call their pants a size 3 because the others stores are all calling that pants size a size 4. It makes a consumer feel good to go to a store and say ‘oh, look I dropped a pants size’. It’s a selling gimmick. You need to toss out your ideal of a ‘regular size’. Secondly, you are already sitting at the bottom edge of your BMI rating. Losing any , especially what is equivalent to 10% of you body will start leeching your body of some of it’s good nutrients. A certain amount of fat layer (especially in girls) is necessary to regulate our hormones, handling growth spurts, and eventually your cycle. That fat is mostly fat you can’t see or feel, if you cut out too much you start eating away at what your body needs to function properly.

      Some girls are naturally super thin, not because they diet but because they have a tiny bone structure and hereditary traits for it. Your bone structure may not support a super thin figure, so trying to weigh in with someone like that won’t work. If you lose too much you won’t look skinny, you’ll look unhealthy. Your bones will stick out in disproportion to your body shape. You won’t have to be anorexic for people to think you are, and no one wants to be labeled like that.

  29. NuEmyBTOBLUVBAP says

    Hi! My names Emily and im 11 years old. I am 5’7.5 171cm and i weigh 153 pounds! i NEED to lose so i can fit in my prom dress! People keep teasing me because im fat. They poke me they touch me they even say yo your so big! so thats why i want to lose 10 pounds.. i tried many ways but its just not changing my ! I just lost 5 pounds but i gained it back. I REALLY REALLY NEED TO LOSE WEIGHT! I HAVE TO IF I DONT EVERYONE WILL TEASE ME AND I WONT BE CONFIDENT WHEN IM DANCEING! My friend lost 35 pounds and she seems more confident in dancing more than me. I just need help! PLEASE REPLY BACK! TELL ME OTHER TIPS I COULD USE. i eat break fast,then i eat a snack,then lunch,then another snack ..should i cut down?the only time i lost was when i only ate lunch each day on winter vacation! please help me!

    • Kittyify says

      You are 5’7.5″. You are TALL. Your bones have , that is reality. You don’t need to lose 35 pounds, 10 pounds is a good goal if you feel you must lose . That would make you unhealthy for your height. If you want to lose a little , watch your food choices. Snacks especially. Drink LOTS of water to help manage salt intake. If you cut out too much of your normal calorie needs your body will switch into ‘survival’ mode and start hanging onto everything it can to sustain itself. Eat smart, ask your parents to help you eat smart, ask your friends to help you eat smart. Buy fruits you like and put them into small snack size ziplocks, if you don’t need to wash and prep it, you are more likely to eat the fruit over the ‘grab and go’ candy or snack bar. Breakfast is important, it jump starts your metabolism for the day! Eat something good for you but filling, like oatmeal. Binge diets don’t work in the long run, if you want to lose 10 pounds and keep it off, do it the healthy way and you will get better results. Add in some biking, dance around like a crazy person nonstop or something you enjoy even if it’s only 10 minutes a day.

  30. says

    I’m really sad to see so many young kids on this board… Healthy 9, 10, 11, 12 year olds should not be looking to lose . Remember you are growing! You need to eat healthy foods in order to grow. You are entitled to indulge in treats sometimes!
    PLEASE stop being so concerned about your ! As long as you are HEALTHY, that is what matters. Beauty comes in all shapes and sizes.

  31. Christy says

    My name is christy. I am 16, about 5’6 1/2 and i weigh approx. 132 pounds. in the past month my went from 120 to 132 extremely fast. I started to notice this bodyily change by how I cant fit into my cute clothes like i used too. I try to do activities and sports outside with friends as much as i can. But at the end of the day i always find myself stufing my face with fatning food, im starting to get addicted to food. ): I am ALWAYS eating more than i should. ALWAYS. I need some help, some tips and tricks, to help me drop about 10 pounds maybe even more, fast, efficent, and in a healthy way. Ive tried dieting and getting my freinds and family to help, but my parents work 24/7 and im always on the run. :(

    • Kittyify says

      Buy better snacks, like fruit and veggies you LIKE. If you like it, you are more likely to eat it. As for always being on the go, put your snacks into small ziplocks and ready to go containers in 1-2 cup portions and that way it is prepped and ready for you. You are more likely to grab it if it’s all ready to go. Also, DRINK WATER. LOTS of it. If you go into a meal super hungry, drink a glass of water first. It will help you to feel full a little sooner so you don’t overeat.

  32. Natali says

    I’m 12 , i’m 4’11” & i weigh around 110 lbs. that might not seem a lot but , it is . i want to lose 10-15 lbs AT LEAST . Because i gained like 20 pounds in less than a year extremely bad . i barely am starting dancing&volleyball . but i want to have a way of losing more pounds . Any advice ?

  33. josh says

    hi, my name is josh. i am 16. i weigh 155. i am 5 foot 10. some people tell me i am kinda chubby and some people tell me that i am skinny. i dont know which one to believe? i think i am kinda chubby and could lose some , but then again that could just be me being a little to worried about it. do you guys think i am over, under, normal or what? i dont do very much excersize, i used to play basketball until i broke my foot. most of the walking i get is just around campus at school. i am eating just around 2300 calories a day. any help would be much appreciated thanks!!

    • Kayla says

      Dear Josh,
      The average for a 16 year old your height is 158pds, your is perfect for your height, never change because you are perfect just the way you are, don’t let anyone tell you about your body, no one can judge you, they are wrong because your is fine just the way it is!

      • Derricka says

        Im 12 yrs old nd im about 160 pouds. nd being on a diet is hard. nd im trying to slim down tew at least 140. i need advice.

    • Cristina says

      i dnt think that your over. i think that you are just worried cuz your in high school. im 16 too. i got a friend thats is your same and height. he aint fat at all.

  34. Emely says

    I’m only 11 years old, i am 5’3 and 135 lbs. My family keeps saying that i am fat and need to lose and I agree to. I want to at least lose 10 or 15 pounds fast. I’m a dancer and a model, with this type of body I have I can’t be it. I’ve tried to be on a diet but I cant help it. I hope this website could help me a lot I REALLY WANT LOSE WEIGHT.

    • Bianca says

      hey, i’m Bianca. I’m 15 years old. im not exactly over but im trying to loose so i could look better in a bikini, and feel more confident. im a straight A student and never have time to workout. i cant always controll what i eat for dinner, because my parents do. but i can control what i eat otherwise. can i have some help please? It would be greatly apprieciated! :)

      • Tree says

        Hey! Im a straight A student 2! Bt i make sure dat i get at least 30 mins of exercise evryday minus d dancing which i do casually sometimes. I wanna lose n my is 110 pounds while my height is 5 feet 4. Bt i still wanna lose n u kno wat d easiest way is 2 stop snacking at all. I have planned to stop all my candy for 3 mnths n its working till now!

    • says

      i hear ya im 11 and i weigh 130-134 pounds ichange like everyday and my mother always says that i need to lose and ihate having to be so fat my thighs are like 26 inches

    • Kayla says

      Dear Delaney,
      The you are depends on your height if you want to figure out how many pounds are accurate for you please go to http://www.halls.md/ideal-/body.htm & where it says Peoples Choice Ideal Weight you will be told the average for someone your height and age! Hope this helped!

    • samantha says

      i used to be like you but you need to do excercise and eat better food such as fruit, wheat bread not white, no potatoes, rice or pasta. i lost 30 lbs

  35. Belle kitty says

    Im 12. I am very active I exercise all day. people say omg you’re sooooo skinny, I’m way bigger than you, but I think I’m super fat. my butt and thighs are huge but you can count my ribs. I’m 4’10” and weigh 68-75 lbs. none of my pants are fitting I’ve always worn slims but now wear regulars on occasion. I really need help. I just don’t get how people say I’m skinny. I get confident and decide to live my life then I see myself. do you think I’m fat? Ps I’ve been told I’m incredibly strong and I max out pacer tests so some of my could be muscles. Reply quick!!!!!

    • Brenda says

      you are 12 years old and thats the age you start growing into a woman. if you weighed 75 pounds as a woman you would be EXTREMELY under. you are still a kid and you should not worrry about this. your body is growing!

    • Abby says

      Honey your not fat your just growing your only 12 and with the your at I don’t thik you should be worrried about this kind of thing wearing regular pants isn’t a bad thing

  36. zach harris says

    im 16 almost 17 and im currently 5′ 8″ and a little over 210. im 156 lean but the rest is fat and i need to loose a good deal of it. any suggestions?

    • tam2823 says

      I just lost 10 lbs in 7 days eating only raw(uncooked) fruits and some vegetables and a small amount of nuts every couple of days. I have found it to be the fastest and healthiest way to drop . I hope this helps. You could google raw foods and read about it.

      • Bobby says

        Actually that’s not healthy at all. From the sounds of it you seem to be starving your body of the necessary proteins and carbohydrates to function adequately. To put this into perspective the only people who regularly drop that much , in that short a space of time, are professional fighters when they’re trying to make for a weigh in, but even they put the 10 to 15 pound loss back on immediately in order to have the adequate level of energy to fight the following day. Whether such a diet is even sustainable, prolonged, extreme, dieting of this nature, I’m afraid could lead to some very serious long term health issues.

        The safest and healthiest way to loose is by drinking lots of water and eating health, high protein meals 3 times a day with healthy high fiber snacks in between. Along with a minimum of 30 mins./ day of aerobic exercise (running/ cycling) and another 30 mins./ day of anaerobic exercise ( training). Building muscle (not necessarily bulking up in size) boosts your metabolism which burns fat quicker.

        Remember, nothing in life comes without honest hard work.

  37. Cindy says

    I am 13 years old almost 14 and I am 5’3 and I am 148 pounds I checked my BMI calcuator and I am a good 5-8 pounds over I even checked with my doctor and I am over. I am not one of those girls who is obsessed with losing and all but I need to get healthy none of my cloths fit me so I need to start now before things get out of control.

    • Bobby says

      Hey Cindy,

      Good to hear you’re not obsessed with your , and to further put your worries at ease, you’re only 13, which means you’re still going through puberty, which means you’re prone to sudden growth spurts. So don’t use your clothing as any indication of your / health because you’re simply growing, which is a good thing.

      Just remember to eat healthy high protein and high fiber meals regularly, and get adequate physical exercise daily.

      Take care!

  38. candise says

    Iam soo uoset that Iam seeing comments from10/11 year olds that their wii fit is telling them they are in any way over or under !
    This is what technology is doing to our children not to mention media.
    At this age you are all still growing and changing….Its good to know good habbits and life skillz,but I strongly feel like if at this young age your focus is …There is going to be a much bigger issue down the line.
    Embrace who you are and who you are working at becoming as an teen/adult in the future.
    Iam 28 with child and Iam still learning every day.
    Lots of luck girls in being as healthy as YOU can be :0)

  39. Michelle says

    The key is to understand what you are starting with. This is just an example, the exact numbers may differ depending on your acvitiy level. But I think it’s an important concept to understand. I use the #13 as a multiplier, to determine how many calories you need to merely maintain your current .

    A person who is 200 pounds, on average needs 2,600 calories per day to maintain their . (200 X 13 = 2,600). A person who is 150 pounds, on average needs 1,950 calories per day to maintain their . (150 X 13 = 1,950). A person who is 125 pounds, on average needs 1,625 calories per day to maintain their (125 X 13 = 1,625). And a person who is 110 pounds, on average needs 1,430 calories per day to maintain their .

    So if you do the math, and know that one pound equals 3,500 calories, you can see it is probably more likely to lose more if you are larger than you are smaller. I am on a 1,200 calorie per day diet. I eat whatever I want, but I just don’t go over 1,200 calories. I have been on the diet for 8 1/2 weeks and have lost 15 pounds. I started at the beginning of the year at 151 pounds and I am now 136. My goal is to be 120 pounds by the 4th of July.

    At 151 pounds, my body needed 1,963 calories to maintain that . Now I am 136. Using the math from above, my body needs only 1,768 calories to maintain it’s . At the 151 pound , and on my 1,200 calorie diet, I was able to burn (without excercising) 763 calories per day. Now that I am at 136, and still on my 1,200 calorie diet, my body burns 568 calories per day. That is a 195 calorie difference. See how this works? So now I am trying to get in 30-60 minutes of excercise per day to keep up the trend. I have not excercised at all during the first 8 weeks. Don’t beat me up. . . I love working out. Really! I just wanted to see if it was possible. And I truly think loss is a mathematical concept. It is true. You must burn less than what you eat. But really understand and “know” what you are eating.

    For the ladies who are trying to lose , you need to understand it’s not going to happen over night. It’s going to take considerable time, dedication, and hard work. I watch The Biggest Loser, it inspires me and reminds me. The key is do it your way. It’s a numbers game. Just know your numbers!!! Only you can be responsible for that.

    • K says

      Hi, I was wondering why you multiple your by the number 13? Where does the 13 come from? Sounds like a great system.

    • Jeremy says

      I have done a lot of research and have a lot of experience in the area of calories and daily intake needs. I worked in a nutrition store where 90% of what we did was just that…customizing meal plans for clients. I can understand the “13” multiplier as a “maintenance” number…but there is one HUGE factor you’re missing in your math. If somebody wants to lose , they shouldn’t simply do some math and reduce calories. Yes, it may work to some extent because a calorie deficit leads to loss, but the most accurate way to figure out caloric needs is to first establish current …THEN figure out the body fat percentage. The reason is, the “multiplier” needs to be applied to lean body mass (that is your total minus the of your body fat). That way, the individual is eating the proper amount of food to maintain LEAN mass (muscle, bones, organs, etc – again everything except fat). You DON’T want to be eating enough calories to MAINTAIN the FAT you currently have!

      So quick example…if a woman weighs 150lbs and is at 25% body fat, then her lean body is 112.5 lbs and her body fat weighs 37.5lbs. Again, you DO NOT want to eat enough food to maintain that freakin fat!! What you want to do is use your multiplier against your lean – hence 112.5lbs x 13 = 1462 calories…I would just round to 1500 to keep it simple. If you don’t know or are unable to get body fat measured, then use a lower multiplier against your total . For example, the same 150lbs times a multiplier of 10 also yields 1500 calories…

      For dudes who want to build muscle, use your lean body multiplied by 15 to get the needed calorie count…

      I also saw somebody post that teenagers should not use s or do resistance training? I have to disagree as I started working out at about 13 years old when I got extremely involved in sports. Not only did the extra muscle help my athletic ability, it is a well known fact that the more muscle a body has, the more fat it burns. Just don’t get crazy and overdo the …get with someone who knows what they are talking about and can show you the correct form for particular exercises.

      If you’re not finding what you need, shoot me an email at extremefitclubhb@gmail.com and I can help you apply techniques that are PROVEN to work for everybody regardless of your current situation.

      Happy 2013 and good luck!

  40. Melanie says

    What is up with all theses kids trying to lose ? WOW lol, anyways here’s my story.. As a teenager I lost about 80 pounds and after 5 years I couldnt keep up with my unhealthy lifestyle so put it all back on. I am 24 now and had a baby 9 months ago. I started to lose in November lost 22 pounds since then lately I havent been losing a lot cause I guess my excercise routine was too short. Now I walk 1:30 and a half a day to 3 hours a day and eat about 1000-15000 calories a day I drink plenty of water, I avoid sugar and I currently 225 pounds and mesure 5 foot 8. I know it seems heavy lol, but I dont look my . According to a calculator I found online an hour and a half walk at moderate speed for my and age burns 608 calories. Do you think if I keep this up, I will get back into the 100’s soon like 4-5 months?

  41. Ana says

    Hi.
    I am 22 years old, 5’10” and currently weigh 167.6 lbs ( 76.2 kg ) .
    So far, I’ve lost 8.8 lbs , since march 1st.
    I am interested in losing 20 – 25 lbs more, to be at my ideal highschool and college . = 143 lbs = 65 kg
    I work out for an hour , doing aerobics and yoga mixed, every day, drink 4-6 glasses of water / day , and do not eat after 5 pm.

    Some of the foods I eat are :
    – plain lettuce salad
    – oranges
    – apples
    – fish ( tuna or salmon )
    – soup ( milestone/ miso soup/ knor, etc )

    Some of the foods I avoid eating are :
    -Sweets
    -Bread
    -Pork
    -Pasta

    I also do not snack in btw meals nor do I drink alcohol.

    I’ve been feeling great for the past week and don’t want to stop until I reach my goal .
    Therefore – if you’re over and want to feel healthier and be comfortable in your own skin, try doing what I’m doing and you won’t be dissapointed.

    Cheers ,
    Ana.

    • Bobby says

      Hey Ana,
      Just read your post and I want to congratulate you on your progress. Thought I’d mention though, snacking is okay, just be cautious of what you’re snacking on. In fact you should be eating 6 times a day or approximately every three hours. That’s Breakfast, Lunch and Dinner with snacks in between, so snacking could be a cup of baby carrots or half a cup of almonds, along with lots of water through out your day. Oh and that being said you can extend your last food intake for the day to 7:00pm

      Increase your daily protein intake, so lunch and dinner should be lots of fish and lean chicken breast. Upon doing so kick up your workouts with a training program. Growing muscle increases your metabolism which burns fat quicker, and no you won’t get all big and bulky from lifting s, that’s not only a myth but it’s physically impossible for you, as a woman, to do.

      Good luck!

  42. BMI 26.5 says

    i’m 13 and 5’3-5’4 and i weigh 156 lbs how do i get to 135? SOON! i do dance, swimming, and gymnastics. PLEASE help! i think i jsut need to watch my eating habits cuz i should be really skinny anything else i can do guys?

    • vicky says

      You are 9 years old and are still growing. Yes at 13 I was the same but i never needed to be skinny because that is not what my body build is, if i was skinny i would look like someone who was dying, i would look ill. just do dance and swimming and gymnastics. dont eat junk food but remember your a kid so eat a little. just be a kid because when your an adult you’ll be looking back thinking “where has that time gone? i wanna be a kid again” your only a child once dont throw it away over your . eat healhy (but safely too) and enjoy life. i’m 22 and i worry about my because i have a football/soccer injury (had my kneecap broken) too much and it becomes extremely painful, too light and my leg wont have muscle mass enough to help my leg be strong. just be happy 😀

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